Look at these amazing kids at yesterday’s Generation Strong class! 😍 We are so thrilled to be able to positively impact the age group of 9-14 year olds in this class where they get to have fun, practice bravery and focus on what their bodies can DO. 💪🏼🔥
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Thank you @roociam for this awesome video footage 😊
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For more info on this class send us a message or email support@tuffgirlfitnessct.com
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#tuffgirlstrong

🚨4 Step Thanksgiving Strategy🚨
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This post will tell you the EXACT things you need in order to not ruin your diet during Thanksgiving. You ready?
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Step 1: Thanksgiving Morning☀️
No need to starve yourself until the big meal. Eat your usual breakfast snack and lunch (depending on when your having food with family). The last thing you want to do is to be famished and cranky by the time family arrives.
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Step 2: Before the big meal.🏃🏻‍♀️
Schedule in a morning session at the gym for a good weight lifting session, participate in a turkey trot, or play touch football with the family. Get in some kind of daily dose of physical activity to help you wowork up an appetite.
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Step 3: During the Feast🍽
Allow yourself to ENJOY your meal with family and friends. Get a plate of food and take your time eating and savor every bite. Listen to your body when it tells you that it’s full. There are always leftovers, so there is no need to stuff yourself. Focus on the company that is sitting around the table with you. In between bites engage in conversation and enjoy your time together.
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Step 4: Dessert🥮
Check out all of the desserts and choose your favorite! A sliver of pie is all you need especially if you’re already pretty full from the main meal. Sharing dessert is also a good option if you just want a taste of something.
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Bonus Step: Black Friday.
Get in a good workout in the morning to help boost your metabolism and help your body process food through.
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TIPS:
👉🏼Stay away from fried foods.
👉🏼 Survey your food options before you load your plate.
👉🏼Spend your calories on those dishes that only make it to the table once per year.
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Alcohol:
🍸It’s fun to have a cocktail or two before or during the feast but don’t overdue it. Too much can cloud your judgement and lead to over indulgences.
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🍸Juice, alcohol and soda ALL have calories- if you can skip it, then do. Opt for water or sparkling water instead. This alone can save you a few hundred calories.
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If you’re interested in learning more about tracking your calories and macros, go ahead and click the message button in my profile so we can see if you would be a good fit for my 1:1 coaching!
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A study published online in JAMA Psychiatry, mirrors earlier research on the association between military sexual assault and suicide where A study published in 2015 indicated that suicidal thoughts and behavior are more prevalent in males who were sexually assaulted while on active duty than females
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A-Skips to get you into Monday!

👶🏻 DO GENES MATTER? 🙄⁣
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👉🏼 Certainly, your genetics play a role in your body composition and your ability to lose body fat, but probably not as big of a role as you think… ⁣
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⚠️ In fact, YOUR SOCIAL CIRCLE MATTERS MORE THAN YOUR GENES 🤭⁣
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🍔 If your friends value late night drinking and drive-thous, you will likely do the same.⁣
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🏋🏽‍♀️ However, if your friends value fitness and chose healthier options, so will you.⁣
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😃 Here’s the great news.. You may not be able to control your genetics, but YOU CAN CONTROL YOUR SOCIAL CIRLCE. ⁣
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👯‍♀️ Tag a friend below 👇🏼 who inspires you to be a healthier version of you! 💕

Can we give it up to @empress_body for just a sec for this powerful photo? Make sure to check out her profile folks!
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Your yoni is POWER and unfortunately society / media has associated so much shame around it. Here are some things you need to know to get your power back and much of this is education ladies!
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1) Your whole package is called a vulva (aka your yoni). Your vagina is the canal. This is an anatomical difference many women don’t realize.
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2) To strengthen your vaginal muscles, use a yoni egg (bit.ly/love-stone). As we age we lose muscle tone which can cause a little pee to come out when you sneeze or workout. The lack of tone can also weaken orgasms! 😫
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3) As we age, we lose healthy levels of estrogen which keeps us lubricated. You can use vitamin E suppositories to help relieve any pain and consume phytoestrogens like flax oil and pomegranates.
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4) Your vagina is a self-cleaning machine so don’t douche! When cleaning, on my clean it with water. Any yeast or BV are signs of bowel dysfunction. So to love your vagina, you have to love your gut too!
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5) That entire gynaecological area (uterus, vulva, etc.) is a part of your sacral chakra, which is all about creation. This is not limited to babies! You can birth ideas, creativity, power and so much more. So with self-care (aka self-parenting yo’self) you begin to harness and tap into that power. Meditation and putting your focus to your sacral chakra can be incredibly powerful!

Thank you to the women in my life — the powerhouse activists, the badass doers, the brilliant visionaries. I feel so proud to call these inspiring mover-shakers my friends, teachers, colleagues and family. Together, we’re proactively shaping the present and our world for generations to come.

Eeeek! So excited for my client @natalie_therapy! We’ve been working on her brand for months and creating an amazing offer that positions her as a leader and an expert in her niche!
@carolyn.devine.photography killed it again.
Epic photoshoot today! I love my team.
How would you title this photo? Share below?

This life is yours. Take the power to choose what you want to do and do it well. Take the power to love what you want in life and love it honestly. Take the power to control your own life. No one else can do it for you. Take the power to make your life happy.

We had an absolute pleasure and honour to take part in this year's edition of @mundialmontreal as an officially showcasing artist!
We feel like our world got smaller and our horizons bigger 💙💚💛💜💝 Thank you all for your support and trust especially @derek.andrews
@ungunga, and all the new and old friends we met!
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Repost from @mundialmontreal - Blisk @bliskmusic from Toronto
Contact: Stephania Woloshyn
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Soirée d'ouverture en collaboration avec /Opening night showcase in collaboration with Korea Arts Management Service #KAMS .
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#mundialmontreal#KAMS#mundialMTL#livemusic#worldmusic#showcase#bliskmusic#worldmusic#womeninmusic#powerfulwomen#singers 📷 @vivien.gaumand & @hirshy_kisses

#askmeanything
Hey PBC Fam!!! I hit the PBC Group at times and answer questions for the ladies who have a variety of questions about life and things they may struggle with! *Link in bio to group*
https://m.facebook.com/groups/581728752187033
So today I open the floor up to you to ask anything you want! (if you get too deep I’ll be sending you a calendar invite for a consult 😉) but most things I’m open to discuss!
Drop your questions in the comments, inbox or email and I’ll provide you with an answer via video because you read never the only person who your questions can help!!! Have a beautiful day Loves!
Blessings✌🏽 https://www.purposefullybcoming.com/contact/

HAPPY INTERNATIONAL MENS DAY! To this dude who loves linen and hates photos. And to all the other awesome dudes out there doing amazing stuff in the world. Thank you 🙏🏼 Food for thought... Phrases like “men are dicks” or “men suck” have become commonly used and socially acceptable. I invite us all to look at the language we use when talking about men. Imagine if a man said “women are dicks” - that would be so out of order!
Men aren’t dicks. Sure, sometimes some of them act in silly ways, and sometimes women act in silly ways too. Men are simply humans who need love and compassion as much as women do, even if they don’t always know how to ask for it.
So this international men’s day, tell all the men in your life what they mean to you. Give them your love 💕

Meet Regina! She is the founder and director of @danceartsbyregina and the guest on episode 20 of the podcast. Tune in tomorrow to listen to our conversation. Make sure you’re subscribed so you can get the episode right when it drops! Happy listening!
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REMINDER: subscribing to a podcast is completely free, easy to do and a great way to support Muse Room. Thank you❤️
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Did you know that it is #womensentrpreneurshipday ?
Some of these holidays are crazy, but naturally I am loving the idea of this one!
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I thought it would be fun to support each other a little bit more today by give a little shout out to a women entrepreneur that you admire! .
I’ll start first! There literally are almost too many to name but I have had the privilege to work closely with and learn valuable info from Lori from @lorisshoes and Nicole from HRBoost and @nicolemartin.live!
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Your turn! Tag a women entrepreneur below who has inspired you over the years!